Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.

His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.

Today’s Topic – How to Meet Fat Intake Recommendations

Eating the right kinds of fats are vital for proper health.

Although you should never eat transfats, there are good reasons to eat saturated, nonsaturated, and polyunsaturated fats. The question then becomes: “which foods should I eat to meet my fat intake requirements?”

Walnuts and Flax Seed Oil are considered some of the healthiest foods you can eat because of their concentration of polyunsaturated fats. On the other hand, animals fats like beef, cheese, and pork are often dismissed due to their amounts of saturated fats.

As with all things in life, moderation and education are extremely important when deciding how to eat for proper fat intake. Use the graph below to educate yourself on the best foods to eat, and use moderation when eating foods high in saturated and trans fats.

Proper fatty acid intake is so important! Fats are good for your hair, skin, digestive system, workout recovery, and so much more. But don’t take my word for it…

Let’s see what JB has to say about it:

Tip: Fat Recommendations – How To Meet Them

“So how much fat do we need and what kinds?

While there’s a lot of debate nowadays, most of the real fat experts agree that a good balance of the three is the way to go if you want to give the old ticker a fighting chance. In other words, your goal is to consume 1/3 of your fat from saturated fatty acids, 1/3 from monounsaturated fatty acids, and 1/3 from polyunsaturated fatty acids.

It’s important to learn what kinds of foods contain the different types of fatty acids, so use this handy chart below to learn which fatty acids are found in a number of common foods. By learning which foods contain which fatty acids, a balanced fat approach should be a snap.”

Food

Saturated

Monounsaturated

Polyunsaturated

Almonds

10%

68%

22%

Beef

55%

40%

4%

Brazil Nuts

26%

36%

38%

Canola Oil

5%

57%

38%

Cashews

20%

62%

18%

Cheese

67%

26%

7%

Chicken

31%

49%

20%

Coconut Oil

86%

9%

5%

Duck

35%

52%

13%

Eggs

39%

43%

18%

Flax Seed Oil

8%

18%

74%

Hazelnuts

8%

82%

10%

Herring

22%

55%

18%

Macadamia Nuts

16%

82%

2%

Milk

67%

26%

7%

Olive Oil

13%

75%

12%

Palm Oil

50%

41%

9%

Peanuts

15%

51%

34%

Pecans

8%

66%

26%

Pine Nuts

15%

40%

45%

Pistachios

13%

72%

15%

Pork / Lard

40%

48%

12%

Salmon

20%

30%

40%

Sesame Oil

15%

42%

43%

Walnuts

10%

24%

66%

See Also

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